Warm-Up: 0:00-8:00
3 Rounds
200m Row
12 S-Arm DB OH Lunge Steps (6/side)
12 Alt DB Snatch
Strength: 22:00-37:00
Every 3 Min for 15 Min
3 Shoulder to OH
10 SA OH-WL Reps (5/leg and 5/arm) AHAP
MetCon: 55:00-63:00
AMRAP 8:00
40 Alternating Pistols/Goblet Squats 53/35
30 Power Snatch 135/95
20 Muscle Ups
Extra: 80:00-90:00
2 Rounds
20/12 Calories on Bike
100' Sandbag/Dball Carry 150/100
10 Burpee Box Jump Overs 30/24"
Rest 2:00
10:00 Cap
MetCon: 55:00-63:00
AMRAP 8:00
40 Alternating Pistols/Goblet Squats 53/35
30 Power Snatch 135/95
20 Muscle Ups
Extra: 80:00-90:00
2 Rounds
20/12 Calories on Bike
100' Sandbag/Dball Carry 150/100
10 Burpee Box Jump Overs 30/24"
Rest 2:00
10:00 Cap
No comments:
Post a Comment